Diabetes is a difficult disease to manage. There are so many things you have to keep track of and juggle, from the foods you eat to the medications you take. And on top of all that, you also have to deal with the constant worry and stress that comes with trying to keep your blood sugar under control. It can be overwhelming. But it is possible to manage your diabetes successfully if you take it one step at a time and learn as much as you can about the disease and how to cope with it. In this blog post, we will provide some tips for managing your diabetes effectively.
What is Diabetes?
Before we get into tips for managing diabetes, it is important to first understand what the disease is and how it affects your body. Diabetes is a chronic condition that occurs when there is too much sugar (glucose) in the blood. The hormone insulin helps to regulate blood sugar levels by moving glucose from the blood into the cells, where it is used for energy. In people with diabetes, the body either does not produce enough insulin (type 1 diabetes) or the cells do not respond properly to insulin (type 2 diabetes), resulting in high blood sugar levels.
High blood sugar levels can lead to a number of serious health complications, including heart disease, stroke, kidney disease, blindness, and amputation. That is why it is so important to manage your diabetes effectively.
Type 1 Diabetes
Type 1 diabetes is an autoimmune disease in which the body does not produce insulin. This is a problem because we need insulin in order to take sugar (glucose) from foods we eat and turn it into energy. People with type 1 diabetes must take insulin injections to control their blood sugar levels. This is daily ritual that is necessary for Type 1 Diabetics to live.
Type 2 Diabetes
Type 2 diabetes is the most common form of diabetes. It occurs when the body does not produce enough insulin or the cells do not respond properly to insulin. This can cause the sugar (glucose) in the blood to build up to high levels. People with type 2 diabetes often need to take medication, make lifestyle changes, and monitor their blood sugar levels closely.
This may involve checking blood sugars levels at certain times or day or before meals. This can be done by taking a small bit of blood by pricking your finger, or by using a inuous Glucose Monitor. A CGM is a device that is inserted under the skin and gives readings of your blood sugar every 5 minutes.
Gestational Diabetes
Gestational diabetes is a type of diabetes that can develop during pregnancy. It occurs when the body does not produce enough insulin or the cells do not respond properly to insulin. This can cause the sugar (glucose) in the blood to build up to high levels. Gestational diabetes usually goes away after the baby is born, but it can increase the risk of type 2 diabetes later in life.
How to Manage Your Diabetes
You are the most critical piece!
While it may seem like the usual tactic with many diseases to just take some medication and be done with it, diabetes involves a lot of changes in your life. Because of this, no one is more important in managing your diabetes than yourself. You will still need to talk with a doctor of course, but they can only do so much. The rest is all up to you which is why managing diabetes is so hard for some people.
Learn as much as you can about diabetes
The first step to managing your diabetes is to learn as much as you can about the disease. The more you know, the better equipped you will be to make the necessary changes in your life and cope with the challenges that come with living with diabetes. There are many resources available to help you learn about diabetes, including books, websites, and support groups. Look for a local diabetes support group on Facebook and meet others sharing in the same struggle.
One of the best resources for learning about diabetes is your doctor or a diabetes educator. They can answer any questions you have and help you develop a plan for managing your diabetes.
Why you should manage your diabetes
It is important to manage your diabetes because high blood sugar levels can lead to a number of serious health complications, including heart disease, stroke, kidney disease, blindness, and amputation. This means a better quality of life later on. If you have loved ones that depend on you, or you just simply wish to see loved ones grow up/grow old, managing your diabetes is a must.
Start With Your Diet
One of the most important things you can do to manage your diabetes is to eat a healthy diet. This means eating plenty of fruits, vegetables, whole grains, and lean protein. It also means avoiding sugary drinks, processed foods, and unhealthy fats.
Control your carbohydrates
Carbohydrates can raise your blood sugar levels. That’s why it’s important to control how many carbohydrates you eat. You can do this by following a carbohydrate-controlled diet or by counting carbohydrates.
There are two main types of carbohydrates:
- Simple Carbohydrates: These are found in sugary drinks, candy, and processed foods.
- Complex Carbohydrates: These are found in whole grains, fruits, vegetables, and beans.
Start by reducing your carb intake and see how that affects your blood sugar levels. If you are using a Continuous Glucose Monitor, then you can see how certain carbohydrate-rich food items affect your blood sugar levels.
Get plenty of fiber
Fiber is a type of carbohydrate that the body cannot digest. It helps to control blood sugar levels by slowing down the absorption of glucose into the bloodstream. Fiber is found in fruits, vegetables, whole grains, and beans. The recommended daily amount of fiber is 25 grams for women and 38 grams for men.
Use portion control
Eating too much of even healthy foods can cause weight gain, which can make it harder to control blood sugar levels. That’s why it’s important to control portion sizes. Use a food scale or measuring cups and spoons to make sure you are eating the right amount.
Another way to control portions is to eat more often throughout the day. This can help to prevent hunger and overeating. While it is typical to eat only 2-3 larger meals each day, diabetics can benefit from eating 4-7 smaller meals through the day. This helps to cut down on blood sugar spikes.
It is also better in this way that you eat on a regular schedule. This will help to maintain a more even blood sugar level during the day. While high blood sugar is bad, so is low blood sugar. So keep some easy to carry snacks handy in case you start to feel the effects of your blood sugar dropping too low.
Eat foods with a low Glycemic Index
The Glycemic Index is a way of ranking foods based on how they affect blood sugar levels. Foods with a high Glycemic Index are more likely to cause spikes in blood sugar levels.
There are many factors that affect the Glycemic Index of a food, including how it is prepared, the type of starch it contains, and the amount of fat and fiber present. In general, though, complex carbohydrates and foods high in fiber tend to have a lower Glycemic Index.
Stick with lean protein
Protein is an important nutrient that helps to build and repair tissues so you still need to get enough in your diet. It can also help to control blood sugar levels by slowing down the absorption of carbohydrates. When choosing protein foods, it’s best to stick with leaner options, such as grilled chicken or fish, tofu, legumes, and eggs. Limit or avoid beef, lamb, and pork.
Get healthy fats
Fats are an important part of a healthy diet, but not all fats are created equal. It’s best to get your healthy fats from plant-based sources, such as nuts, seeds, avocados, and olive oil. You can also get healthy fats from certain fish, such as salmon, tuna, and sardines. Avoid unhealthy fats, such as the ones found in fried foods, processed meats, and full-fat dairy products.
Limit alcohol consumption
Alcohol is high in calories and can cause spikes in blood sugar levels. It can also interfere with diabetes medications. That’s why it’s important to limit how much alcohol you drink, if you drink at all. If you do drink, it’s best to have no more than one drink per day for women and two drinks per day for men. And no, you can’t skip a few days and then binge to make up for it. An alcohol binge will significantly spike your blood sugar level. Also, do not drink on an empty stomach if you are taking diabetes medications.
Get Plenty of Exercise
Exercise is not only good for your overall health, but it can also help to control blood sugar levels. When you exercise, your body uses glucose for energy. This can help to lower blood sugar levels. Exercise also helps to increase insulin sensitivity, which means that your body will be better able to use the insulin it produces.
The best exercises for diabetics are aerobic exercises, such as walking, swimming, and cycling. These activities help to use up ose in the blood and can also help to improve insulin sensitivity. Strength training is also beneficial. It can help to increase muscle mass, which can also help to improve insulin sensitivity.
It’s important to talk to your doctor before starting any new exercise routine, especially if you have other health conditions. And be sure to start slowly and build up your activity level over time.
Manage Your Stress
Stress can have a negative impact on your blood sugar levels. When you’re stressed, your body releases hormones that can cause spikes in blood sugar levels. That’s why it’s important to find ways to manage your stress.
There are many different stress-relieving techniques you can try, such as yoga, meditation, and deep breathing. Find the ones that work best for you and make them a part of your daily routine.
Get Enough Sleep
In addition to managing your stress, it’s also important to get plenty of rest. When you’re tired, your body releases hormones that can cause spikes in blood sugar levels. So be sure to get seven to eight hours of sleep each night.
If you have trouble sleeping, there are a few things you can try. Avoid caffeine and electronics in the evening, establish a regular bedtime routine, and create a relaxing environment in your bedroom.
It’s An Ongoing Journey
Managing diabetes can be difficult, but it’s important to remember that you are not alone. There are many resources available to help you better understand the disease and how to cope with it. And with the right knowledge and support, you can successfully manage your diabetes one step at a time.
The Mayo Clinic offers tips on how to manage diabetes. The American Diabetes Association also has information and resources available on their website. And the National Institutes of Health has an online toolkit that can help you better understand and manage your diabetes.
